bdinger

It seems that every time I go on a ride over 20 miles where I push myself, about an hour or two after arriving home I get some of the worst leg cramps imaginable. It's mainly in my quads, and man, I've been through some pain in my life - but these are about as bad as anything. My question lies in what am I doing wrong?

Last night I was a little dehydrated toward the end of the ride, but I quickly gulped down a ton of fluid (64oz of Gatorade then 64oz of water) in the hour after arriving home. But, right as I was getting out of my easy chair to go to bed, the legs "lit up". And oh man did they ever light up.

So.. what am I doing wrong? Or am I just doomed to cramping up after a long hard ride?

Mr. Beanz

I drink before the ride. When I plan on an organized ride where I will be pushing myself, I drink G-ade the night before. Plenty of water too. I once read that before a ride, you know that you are well hydrated if you have to get out of bed twice at night to go pee-pee.

Maybe you don't need to be so extreme since they are your daily training rides, but maybe drink the night before. Yesterday it was hot. KNowing that I was going out ot do some climbing, I mixed a couple of big galsses of G-ade a couple hours before I went out. At 3pm, it ws hot but I climbed with no problems and no fellings of fatigue.

One other thing to note. If your seat height is wrong, it can cause problems. They say if you have problems with the quads, the seat is too low (like doing too many squats). If it's hamstring problems, the seat is too high (over extending)! Something to think about!

btoon

I too used to get really bad leg muscle cramps after riding 20+ miles. My cure was to stretch before my ride and then do a cool down period with a short walk after the ride. I used to consume most of my liquid after my ride, but I started drinking more consistently during the ride and that really seemed to help. Here is a really good link to an article by an exercise physiologist who specializes in skeletal muscle:

https://www.roadbikerider.com/cramps.htm

I hope this helps.

BeckyW

A few things I've read that can cause cramping:
1) not stretching after exercise
2) dehydration/electrolyte imbalance
3) low blood sugar/depleted glycogen stores in muscles
4) Dietary potassium/calcium deficiencies

KingTermite 

From my experience, cramps usually come from two sources:

1) Dehydration (its hard to realize you are dehydrated sometimes...force drinking even if you don't feel thirsty).

2) Leg bend - Your saddle height should be that your legs at full stroke (downturn on pedal) are still "slightly" bent. Not straight and not "very" bent still. Just a slight bend past straight.


Those are the two culprits that have bitten me.

Caincando1

I'm new here and I don't know you personally but if memory serves me, you have some monster quads and run them like a freight train. You've mentioned hydration, are you keeping hydrated or trying to catch up afterward. Is it possible that you are getting dehydrated and your not catching up fast enough afterward? Also what about nutrition Are you getting enough potassium to keep from cramping and proteins to rebuild the muscle? Sounds to me like a build up of lactic acid that might be causing your cramps. Unfortunately I don't have your answer.

(51)

Try some bananas, apricots or avocados the night before. Packed with potassium.

ragboy

bdinger -- I'm one of the guys you rode with last night! (the one who wanted to stop for a beer, riding the Surly Cross-Check ). Just wanted to say I admire you for getting out there and it was nice riding with you. I hope your experience was a good one, other than the cramps. Don't hesitate to join that Thursday night group again. Unfortunately, there wasn't much of a "group" as everyone split up.

About your leg cramps -- it might be a hydration thing -- drink LOTS of water BEFORE you begin the ride, then drink LOTS of water during as well. Did you have two water bottles with you? Also, stretching afterward might help.

See you out on the trails!

Tom Stormcrowe

v1k1ng1001

sounds like you need to drink and watch your electrolytes

also, if you're new to the sport, it takes a while for your legs to get used to cycling, longer than you might think

bdinger

Thanks for all the advice! I think the problem yesterday most likely was hydration. I kept hydrated during the day - but all day I was "populating" a new server cabinet at work - in our warehouse.. with no AC . Right after work I took a nap, and didn't drink much. I had two bottles of water during. I'm guessing that hydration is the culprit, and I need to be more careful.

Also I'm going to try the potassium route. Someone mentioned that to me before, but I shrugged it off. that and hydration are the only things I can think of.

Finally, the seat height I think FINALLY is right! I had the knee issues, then the hamstring issues with this bike. Finally I'm to the point where I have neither - right on the edge of the hamstring - so I'm hoping that isn't it. But I may try raising it another hair this weekend.

Thanks for all the input so far! I'm really wondering if it's a combo of protein/potassium and hydration.

e0richt

you should stretch after a ride...
if that does'nt help, try eating a "tums" antacid... I have heard that the minerals will help with cramps...

bdinger

Sweet, nice to see you here! Man that beer sounded good, and I was regretting passing it up by the time I got home.

Overall I *really* enjoyed it, and my other riding partner (Oliver, on the Bianchi) also echoed that. We're going to be out again, probably not next Thursday as I have prior commitments, but likely the week after that. I had a *lot* of fun, and was happy that I kept up - aside from the long hills, which are definitely NOT my strong suit .

I did actually have two bottles with me, but by the time I met up with you and the other rider at 77 and Saltillo, they were basically empty. So I'm pretty sure I was dehydrated, and need to plan my water consumption on longer rides a little better. Either that, or try to find 32oz bottles!

And yeah, hope to see you out on the trails again. That really was a good time.

retyred

I also get severe, excruciating leg cramps but they sneak up on me in the middle of the night. I can feel the muscle knotting up in my hamstrings. Very painful. Here is what works for me: MUSTARD! A teaspoon brings relief within 90 seconds and the cramp doesn't return. Not very tasty but effective. I have also read somewhere that pickle juice is effective at relieving leg cramps. Give it a try.

Caincando1

Picke juice, hmmm. I eat a lot of pickles which concerns me because of all the sodium in them. But I never have cramps so maybe the pickles aren't so bad. Plus I eat a lot of banana so I'm double protected.

Terrierman

Don't overlook the possibility that you may be calcium or magnesium deficient. Either can also result in cramping.

Dogbait

I used to be bothered by leg cramps, mostly hamstrings and quads, when I got dehydrated. It would often hit me at night or just before going to bed. Here's what I do now.

1, I switched to Morton Lite salt. I don't use much salt in my food but the Lite has a lot of potassium chloride in it.
2, Eat a banana 1 hour before bed.
3, For rides in hot weather, I carry one bottle of half and half sports drink and water with 1/4 teaspoon of Lite salt mixed in. I also drink additional plain water as the situation calls for it. I drink another bottle of the sport drink/water/Lite salt mixture immediately after the ride.

No cramps if I follow this routine. If you are taking a diuretic (water pill), it may cause a potassium deficiency. Ask your Doctor about it.

B Piddy

I've heard that drinking more milk (skim, for us fatties) can help out with cramping....just my 2 cents

chipcom 

Besides the cramps, do you get that bloated feeling too?

ragboy

Trust me, the beer was cold and delicious -- oh, and while we were sitting there downing a pitcher, a couple of bike chicks joined us --- great time had by all! Needless to say, we pedaled home on the trail in the dark.

This is getting off-topic, but checked out your blog. I congratulate you on your efforts -- what you are doing (and have done) is fantastic. Keep up the great work. Sounds like you've come a long way, and it will only get better. You're putting in the work, and more results surely will come. We'll ride again, for sure.

Terrierman

What a butthole!!!

bdinger

Hahah I'm surprised it took this long for someone to "say" that!

chipcom 

Sorry for the delay, I was over in the roadie forums taking abuse for being 'overly fat'.

solveg

And you were my favorite, too... you've got to read the roadie forum last, so that it doesn't spread. Kind of like millfoil.

bobk544

I was getting cramps a few weeks ago when started back riding regularlyh again, but after getting some really bad cramps, i now down G'aid and water before a ride and so far no cramps! and i also tried the pickle juice and i think that did actully work 1 time, but need to buy some more pickles. Read where a coach gives it to his players and also read that rolaids has calcium and magnesium which may be a culprit, so i carry that around, but havn't used it yet cos i havn't had the cramps in awhile, but definitely going to prepare some....ike!...mustard water and put it on the night stand just in case, if anything the taste may take my mind off the cramps for awhile, but definitely going to make sure i've got it within easy reach cos those when nightmare cramps hit!, you can barely move an inch to reach anything!

Good riding!
BobK